The Apana Breath: ground yourself in the feminine

In Feminine Yoga we talk about encouraging the flow of ‘shakti prana’ or essential feminine energy within the pelvic bowl. This is supposed to promote hormonal health and vitality in a woman’s body-mind. We can do this with physical practices: feminine-yoga postures as well as movements like hip-circling, or what I call ‘womb circles’.

We can also stimulate the energy within the pelvic area using meditation, visualisation and breath work.

This idea of shakti prana is related to the feminine yoga guideline of ‘apana’, which literally means the downward movement of energy. It’s the energy that naturally resides in a person’s hips, lower sacrum, lower back and legs, and that connects us with the earth.

By working with and supporting apana we enourage the natural process of detoxing that occurs during menstruation as well as helping ground us at any time in our feminine age or stage when we are feeling flighty and ungrounded.

The Apana Breath is a powerfully healing breath that supports the immune system, urinary and excretory systems, and strengthens your ‘ojas’ or essential vitality. For women, it is a particularly beneficial practice because it can, according to Ayurvedic science, heal diseases of the reproductive system and help with menstrual problems.

It is also a beneficial practice during menstruation when body is governed by the quality of apana – the energy residing in the pelvis and lower abdomen that facilitates the movement of blood down and out of the body. In addition to correct choice of postures (i.e. choosing grounding postures and avoiding Inversions), we can also use the breath to facilitate this process of apana.

The Apana Breath is an energetic way that you can support your body’s monthly detox as it releases ama (toxins), and it also has a balancing effect on your mind and emotions by helping ground you and connect with the earth.

The ‘Chi-Kung Stance’ is a great position to practice the grounding Apana Breath

The Apana Breath can be done in any Restorative posture that feels good for you, for example, Supta Badda Konasana (Reclining Groins Stretch). This breathing practice also works well if you are in a position where the soles of your feet are in contact with the earth. So, it can be done in a standing position, like a basic Chi Kung Stance—feet shoulder-width apart (or wider), knees softly bent, tailbone heavy towards the earth (see illustration). Or for a very relaxing, grounding posture that supports the quieter energy of this time of the month, try doing it in the Constructive Rest Position.

First, take a few gentle breaths as you settle into your chosen position. Then, take a deep breath down the entire length of your spine filling up into the back of the lungs, into the kidneys and adrenals (which sit on top of the kidneys in the mid-lower back, beneath the lowest ribs), into the belly, and down to the root of the spine at the perineum. Momentarily pause the breath there in the pelvic region. Then, as you exhale, imagine you are sending the breath out of your pelvis and down your legs into the earth.

As you work with this powerfully directed and grounding exhalation, visualise you are releasing any negative energy that is no longer serving you, into the earth. If you are feeling pain and congestion in your pelvis, lower back or uterus during your period, you can visualise that you are breathing this discomfort out and away with the long, releasing Apana Breaths.

For more information on yoga, movement and meditation practices so support the four phases of the menstrual cycle and perimenopause/ menopause see my book Moving with the Moon: Yoga, Movement & Meditation for Every Phase of your Menstrual Cycle & Beyond

Ana is also now available for 1:1 yoga sessions via Zoom if you’d like a personalised sequence for your feminine age or stage. See here for more info and to book a free 15 minute intro chat.

Practice with me anytime, my package of feminine yoga recorded zoom classes are now available here.